Workout Description

You're not a hardgainer, you just think you're a hardgainer.

A hardgainer is someone who makes muscle and strength gains at a slightly slower rate than most. This may be due to any number of factors, including bone size. Small-boned lifters tend to carry around less muscle mass than large-boned lifters.

But let's not get sidetracked. Notice I said hardgainers progress at a SLIGHTLY slower rate than most. See, here's the problem...you aren't a hardgainer at all. Why? Because you aren't making ANY gains. A hardgainer still makes steady progress. Instead of being a hardgainer, you are a "no gainer."

Here's the good news: being a "no gainer" is a fixable condition. A no gainer isn't making progress because of 2 reasons:

They aren't eating enough.

They aren't training hard enough.

Ok, stop smirking. I know some of you are thinking...what a joke. I train hard and eat enough. This guy doesn't know what he's talking about. Yes, I do. And I'm here to tell you that you are NOT training hard nor eating enough - you just think you are.

You may not believe me right now, but that's ok. You don't have to believe me. I will let the results of this article speak for themselves. If you think you're a hardgainer try this plan for at least 90 days. It works. You have nothing to lose.

The Hardgainer Workout Approach

That you stick to the plan and add weight to the bar according to the plan.

That you minimize your cardio to no more than 3 sessions per week of 20-30 minutes.

A note before you begin this plan: this workout is not for novices or absolute beginners. If you do not have a grasp of good form for the exercises listed then take a month and get the kinks ironed out. When you start this workout plan you must be capable of adding weight week in and week out, and that will demand decent exercise form.

You will be working out 3 times per week, on non-consecutive days of the week. Here are 2 possible options:

Monday, Wednesday and Friday

Tuesday, Thursday and Saturday

Sets. For each set you will push yourself and try to perform as many reps as possible, stopping that set when you feel like you may be unable to complete the next rep. Don't train to failure.

Use an appropriate number of warm up sets. Warm up sets should prepare the body for the heavier sets to come without fatiguing or taxing the body.

Rep Goal. Each exercise has a rep goal. This goal is the total number of reps you want to obtain for the 3 listed sets. For example, if the rep goal is 25, your goal is to perform 25 total reps for the 3 sets. This is NOT 25 reps per set...it it 25 total reps for the 3 sets.

When you reach this rep goal, you will add weight the next time you perform this exercise. It's ok to go over this rep goal during a given workout.

The following is progression list for each exercise. When you reach the rep goal for this exercise, add weight as listed.

Squats - 25 rep goal. When you are able to perform 25 total reps for 3 sets, add 10 pounds to the bar the next time you squat.

Deadlifts - 15 rep goal. When you are able to perform 15 total reps for 3 sets, add 10 pounds to the bar the next time you deadlift.

Bench Press - 25 rep goal. When you are able to perform 25 total reps for 3 sets, add 5 pounds to the bar the next time you bench press.

Overhead Press - 25 rep goal. When you are able to perform 25 total reps for 3 sets, add 5 pounds to the bar the next time you overhead press.

Dumbbell Rows - 25 rep goal. When you are able to perform 25 total reps for 3 sets, add 5 pounds to the dumbbell the next time you row.

Barbell Curl - 25 rep goal. When you are able to perform 25 total reps for 3 sets, add 5 pounds to the bar the next time you curl.

Dumbbell Bench Press - 25 rep goal. When you are able to perform 25 total reps for 3 sets, add 5 pounds to the dumbbell the next time you press.

Barbell Rows - 25 rep goal. When you are able to perform 25 total reps for 3 sets, add 10 pounds to the bar the next time you row.

Dumbbell Curl - 25 rep goal. When you are able to perform 25 total reps for 3 sets, add 5 pounds to the dumbbell the next time you curl.

Calf Raises - 45 rep goal. When you are able to perform 45 total reps for 3 sets, add 10 pounds to this lift the next time you perform them.

Weighted Situps - 45 rep goal. When you are able to perform 45 total reps for 3 sets, add 5 pounds the next time you perform them.

Side Bends - 30 rep goal. When you are able to perform 30 total reps for 3 sets, add 5 pounds to the dumbbell the next time you perform them.

20 rep Squats - 20 rep goal. When you are able to perform 20 total reps for this single set of squats, add 10 pounds to the bar the next time you squat.

For calf raises, you may use whichever variation works best for you. Weighted sit ups are performed like regular sit ups, except that you hold a plat or dumbbell on your chest. DO NOT swap in any exercises. The exercises listed are the exercises to be performed. No exceptions.

What Weight Do I Start With?

Estimate which weight you would currently be able to use to reach the rep goal for a given exercise, and then start with about 75 to 80% of that weight. It will take several weeks to grow accustomed to the unique demands of this program, and it may take several weeks to get your eating up to speed, so don't rush to add weight right out of the gate.

The Hardgainer Eating Plan

Combined with the aggressive progression of weight found in the workout plan, this food intake will assist you with packing on muscle.

You can train as hard as you want, but if you're not eating enough it will be extremely difficult to add muscle or strength. Most hardgainers don't eat enough food. They often have lightning fast metabolisms and have a hard time adding any weight.

As a "hardgainer" you must not underestimate the importance of eating big. Eating big will only make you fat if you're not training hard enough, and we already have that base covered.

Stop panicking. You will not turn into a sumo wrestler during the next 90 days. In fact, if you truly are a hardgainer with a super high metabolism you probably won’t gain much fat at all. But you should gain muscle and strength at a rapid rate.

Don’t even think about skipping this step. Eating is just as important as training. Here are some tips to help you eat right are reach 4000 daily calories:

Protein. Eat at least 30 to 40 grams of protein every 2.5 to 3 hours. At minimum you should eat 180 grams of protein each day.

Fat. Eat at least 30% of your daily calories from fat. It will be virtually impossible to eat enough if you focus on protein and carbs.

Carbs. Make sure to eat at least 3 servings of quality carbs each day, if not more. Quality carb sources include oatmeal, rice, whole grain cereal and bread, and quinoa. You can also eat fruits and veggies.

High Calorie Foods

It can seem tough to reach 4000 calories per day, but it's rather easy if you plan properly and consume the correct foods. If you are having a hard time eating enough, here are some suggestions:

Whole milk. Sip on whole milk throughout the day. Each cup contains 150 calories and is full of muscle building protein, vitamins and minerals.

Almonds. An ounce of almonds is rich in calcium, healthy fats, and contains about 160 calories.

Butter or Olive Oil. Add a pat or two of butter to your veggies, or cook your meat in olive oil.

Sour Cream or Cheese. Top your dinner with a little sour cream or cheese. Both are calorie rich and can add quite a bit of flavor.

Weight Gainer. Weight gainers add quite a few calories per serving and are a good choice if you don't always have a lot of time to cook.

About The Author

Steve Shaw is an experienced raw masters powerlifter with over 31 years of iron game experience. His best competition lifts are a 602.5 pound squat, a 672.5 pound deadlift, and a 382.5 pound deadlift. Steve is also known as a powerbuilder. His goal is to help others build as much muscle and strength as humanly possible.

I hate saying I'm a hardgainer because you all say the same thing "you're just not eating enough or working out enough" so here it is iam getting back into the gym and need help...these macro calculators are a joke for me.

4years ago I started working out 6'5" 170lbs
I started slow learned a lot and tried everything.
I had personal trainers. Worked out 6 days a week. Tried all sorts of work out programs, splits,2adays, compound lifts...8week,12,16 week programs yada yada. I gained but plateaued quickly...it's addictive and I wanted more...I did meal planning and your typical macros. I didn't break that plateau and labeled myself a hardgainer, they said eat more and train harder,like you. I'm extreme... like obsessively insane 100% all in when I am in. They said eat more till you gain train harder till you gain.

Come home juice fruits and veggies, eat the same meal again but with a fruit shake.

Another gainer shake before bed with zmas bcaas and all the other crazy stupid supps, and vitamins.

By the way I went as far as researching every ingredient in prework outs and buying them separate and creating my own that prolly cost 10$ a scoop

With snacks and all the other crazy stuff all combined I ate,never cheated, and tracked over 8000kcals A day, 450+g of protein, I don't even remeber how much carbs and fats. Along with 500$ a month in supps I didn't list them cause it's too much and you already know them all. The only thing I didn't try was roids...but I almost did.

The point is I put every ounce of effort into working out and gaining. Watch what you tell folks cause They said over training was impossible but it's not.

I lost 7lbs of fat, and gained 35lbs of muscle in one year. I also gained, insomnia forearm splints, joint pain, impingements. I took time off cause shoulder pain and a fear of a torn rotatorcuff, also life got in the way and I took a job working 88hrs a week.

I am back now and my life will let me workout like that again but I need to separate the wheat from the chaff

I don't want to go crazy again. What is a true hardgainer to do I need a better set of macro goals! Can you help?

To me, if you are doing all of this nutrition wise, the assumption (based on a lot of sound science) would've been that you would gain some weight. A doctor through blood tests will be able to let you know if there is something hormonal or otherwise wrong that needs to be addressed. They could also set you up with a nutritionist to help you outline a sound program to help you accomplish your goals.

Other things you have mentioned and are concerning is the fact that you've suffered a lot of injuries. Overtraining is in fact a real thing. With increases in volume and training frequency, you have to decrease the intensity of your workouts, especially if you are a natural lifter. Recovery and time spent outside of the gym is just as important if not more so, than what you are doing inside of the gym.

It is important to keep realistic, attainable goals in mind and have a healthy mindset towards training and nutrition. What are some of your specific short and long term goals? How do they coincide with one another? Long term health is going to do you a lot more good than short term aesthetics.

I'm sorry I don't have an answer for you specific issues, but I hope this does help in some way.

What are the rest times between sets and between exercises? I didn't see that stated anywhere in the workout description. I've seen other workout programs with the same "rep goal" structure. Those rest times were 30 to 45 seconds between sets and up to 2 minutes between exercises. I would like to clarify before starting this regimen. Thanks.

Try to limit rest to between 60-90 seconds with this program. You can always lower the amount of rest duration as you progress further into the program to make it more challenging if you wish to do so.

I'm 6ft3 I weigh 12stone, my weight never changes but I have started to go gym and I would like to look more define since I'm slim built, I would like to know with the diet plan you have suggested, Does this include what to eat before gym and what to eat after, because I do 10hr days at work, and I'm going gym about 7-8pm evening?

Today, while I was at work, my cousin stole my apple ipad and tested to see if it can survive a 40 foot drop, just so she can be a youtube sensation. My apple ipad is now broken and she has 83 views. I know this is completely off topic but I had to share it with someone!

Hi steve , im really frustrated with my body mass , been working out on and off for about 3 years now , my body is more cut i eat alot though not like the sample of wht u showed , but anyways i have 6 packs even i eat alot , my legs r thin , pretty mascullar upper body, still thin , i gained 2.5kilos in 3 years , im 175 cm and wieght 140 lbs , been struggling for a while with no supplements to go over tht but seems supplements like wieght gainers and pumps do the trick but still not pretty good .. I do bench press 176 lbs for 8 reps not to failure ... I wont be here if i really booooooored ....

I can see I'm just washing myself out and will get nowhere (although I enjoy your workout plan very much). I wouldn't be able to eat all that even if I could: I simply don't have the stomach for it, and also I can't afford that much quality food, much less for supps... I can't tolerate lactose but I can eat fermented dairy. I already do about 5 meals with 1 or two snacks on a day, depending, and I already eat a lot of fat (butter, cream cheese, olives) and carbs (I don't eat nuts though, also because they're a little bit expensive - at least around here, and for me).
Also, I can't afford to eat that much protein. I spare my protein intake throughout the day, let's say about 15 to 16 grams of protein value with each meal on workout days (half of that on rest days) times 5 meals (that totals less than 100 grams of protein, but I weight less than 50 kg. / 110lbs - I'm currently doing my whole bodyweight times 2 grams of protein on workout days. The thing is that I avoid adding more fat too or I won't be able to eat enough every 3 hours because I will be very full still...
Finally, concerning mass values on the scale, I totally relate to Gsan there! Thanks Steve!

I can see I'm just washing myself out and will get nowhere. I wouldn't be able to eat all that even if I could: I simply don't have the stomach for it, and also I can't afford that much quality food, much less for supps... I can't tolerate lactose but I can eat fermented dairy. I already do about 5 meals with 1 or two snacks on a day, depending, and I already eat a lot of fat (butter, cream cheese, olives) and carbs (I don't eat nuts though, also because they're a little bit expensive - at least around here, and for me).
Also, I can't afford to eat that much protein. I spare my protein intake throughout the day, let's say about 15 to 16 grams of protein value with each meal on workout days (half of that on rest days) times 5 meals (that totals less than 100 grams of protein, but I weight less than 50 kg. / 110lbs - I'm currently doing my whole bodyweight times 2 grams of protein on workout days. The thing is that I avoid adding more fat too or I won't be able to eat enough every 3 hours because I will be very full still...
Finally, concerning mass values on the scale, I totally relate to Gsan there! Thanks Steve.

My gym don't have little increment of 2.5 pounds, the min is 5 pounds, so 2X5 = 10 pounds minimum if I up the weights but U said 5 pounds up for some exercises. I suppose it is OK even though it's not optimal ?

Hi Steve,
I m 20yrs with 5'11'' height and 60kg weight little skinny guy. M doing bodybuilding workouts from 1.5 year but took long weekends break inbetween. Can I again start and follow this workout? because this without will help me with my eating plans or should I start with beginners workout?
Thanx

Iv been on this diet and exercise routine now for one week and a half . and with your advise on carb cycling ,I was cutting my carbs in half and upping my protein per half carbs on my none exercise days. When I stated I had a body fat/muscle ratio of 10.2/42% @ 182lb. Now I have a fat/muscle ratio of 14.5/35% . That was on a diet of 3900 cal . on zig-zag cal- carb cycling approach. I feared this would happen with only exercising 3 days a week. I even added a couple of exercises to Monday first day and a 10 min. cadio on all days ( cardio was not figured into workout time) to get me to a 45minute workout taking only 30 sec. breaks between sets.

I was only on a 2400 cal diet and working out 6 days a week working different muscles each day some 2 times in the week ,like abbs, legs, chest , And Iv been doing reps to failure, Iv been doing a cardio warm up first for 15 min. then lift weights for 45 min. Is this 3 day routine better and if so can you explain why ?

hello Im 55 yro. 184lb. 2@ 6'-2" I have a resting metabolism of 1723. Iv started my caloric intake slowly and now Im up to 3612 cal.on a ziz-zag approach and I must say I have I recover much faster and now have the gas to get through my whole routine. now this weekend im off for 2 days should I cut my carb level down on rest days ? I don't see any positive benefit in loading up on carbs that go to fat if no exercise. Im on a 40/45/15 ratio.... Any help here would much appreciated.

Hey Steve. I've been in the gym for about 6 months not with no results. I'm a hardgainer, no weights been added. MY diet plan sucks, tried supplements still nothing. Can you give me a list of supplements to purchase, what to say and stuff? I'm still a newbie and desprate lol. I pretty much get lots of chicken, beef, white rice everyday because my mom owns a restaurant. I mostly eat 4 times a day, I even weigh my food too. Still nothing please help. Thanks

Hey Steve Shaw, can you please explain to me the logic behind the eating 4000+ calorie plan? I mean world it not vary per person if I were say 5'6'' and 110Lbs vs someone who was 6'3'' and 250+Lbs. I mean 4000 is just too much for some lightweights is it not? correct me if I am wrong but should the larger men not be eating more than the smaller men?

Steve,
I have found all the information that you provide a great source of help. However, I have one question. I am trying very hard to put on muscle mass, and am consuming over 4000 calories a day. I do also want that six pack of abs, but when is it realistic to start working towards that goal?

I'm looking at the meal plan, and with basic healthy ingredients it looks great. However I'm nervous because it has such a high amount of protein that hemorrhoids might be a problem. Is there enough fiber in the diet to prevent that? Kinda gross I know but...

Hi Steve,
I'm 26, 6'2", 180 lbs. I've always been thin and working on changing that. I've been working out the last couple of months with little to no gains so i'm going to give this a try. I'm going to have a hard time consuming 4000 calories/day though! Any links to healthy high calorie recipes? Also, what time of gains can i expect to see per week?